Goblet Squat (Dumbbell at Chest): Guide

Add resistance to the squat to train the thighs, hips, and trunk to work together.

Get ready

Set the dumbbell securely on a level, clear floor and confirm that its handle and ends are not loose.
Stand close, bend your hips and knees with a steady back, grip the dumbbell securely with both hands and stand using your legs. Hold it vertically close to your chest, cupping the top end with both hands and pointing your elbows down.
Set your feet about shoulder-width apart with your toes at a comfortable angle, gently brace your abdomen while breathing, and balance your weight across both feet.

Inhale as you bend your hips and knees, moving your hips down and back. Keep the dumbbell close and knees pointing toward the toes.
Stop at a depth where your heels stay down and you control the weight. Exhale as you press through both feet to stand and complete one repetition; avoid prolonged breath holding.

After the last repetition, keep the dumbbell close, bend your hips and knees and lower it to the floor with control. Release it only when stable; do not drop it.

Rest about 60 seconds between sets; take longer as needed for breathing and movement control.

Use a lighter dumbbell; reduce the squat depth; you can use a bodyweight squat to become familiar with the movement.^[1]

Optional: Increase the weight slightly only while every repetition is controlled and, after the set, are still confident you could complete at least 2 more repetitions with the same controlled form.
Optional: Take about 3 seconds to descend.
Optional: Pause briefly at your lowest stable position.

Letting the dumbbell move away from the chest or holding it insecurely; lifting the heels; allowing the knees to collapse inward; leaning backward at the top.

Inability to hold the dumbbell securely; sharp or worsening pain in the knees, hips, or lower back; noticeable loss of balance through the feet or body.